Training Archive: kenIn the 30 days ending 2001-09-30:
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| S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | |||||||||||||||||||||||||||||||||||||
Sunday Sep 30 | ||
| Running 1:02:03 [2] 8.2 mi (7:33 / mi) | |
| slow run on the river. ahr:151 | ||
| Note | |
| this year's highlander will apparently be the toughest ever. boris says there is no trail run, just 4 orienteering segments. that should make the winning time about 25min longer. | ||
Saturday Sep 29 | ||
| Orienteering (course) 35:40 [3] *** 4.2 km (8:30 / km) | |
| green course at prospect. just running at long-run speed. (warming up for the real competition) the woods here are pretty nice, except for some really steep parts.
ahr:166 | ||
| Orienteering (sprint) 7:59 [5] *** 1.7 km (4:42 / km) | |
| white course. csu cup prize money to the party fund. | ||
| Orienteering 1:02:00 [3] *** 7 km (8:51 / km) | |
| the green course again backwards with misha and william plus about 20 more minutes running around.
ahr:160 | ||
Green - Splits | ||
white - Splits | ||
Friday Sep 28 | ||
| Running 35:45 [2] 5.13 mi (6:58 / mi) | |
| a nice run on the river. this is perfect weather for running. quads a little tight today after bike yesterday, causing some tightness in the knee...must stretch that back out before it starts causing irritation.
ahr:146 | ||
Thursday Sep 27 | ||
| Running 10:00 [2] 1.4 mi (7:08 / mi) | |
| to/from mit | ||
| X-Training (mixed) 50:00 [2] | |
| cross training day. 30 mins bike + 20 mins elliptical thing | ||
Wednesday Sep 26 | ||
| Running 42:30 [2] 6.2 mi (6:51 / mi) | |
| to/from pine hill. ahr:147 | ||
| Running (terrain intervals) 18:28 [5] 3.9 km (4:44 / km) | |
| 6x ~650m?. know the loop pretty well this week. equal rest (3mins)
3:16, 173,112 3:02, 177,120 3:07, 178,117 3:03, 178,118 3:06, 176,115 2:54, 180,122 | ||
Tuesday Sep 25 | ||
| Running 46:07 [3] 6.75 mi (6:50 / mi) | |
| on the river. really humid today. ahr:159 | ||
Monday Sep 24 | ||
| Running 30:28 [2] 4.35 mi (7:00 / mi) | |
| ahr:148 | ||
Sunday Sep 23 | ||
| Orienteering 1:05:46 [4] *** 8 km (8:13 / km) | |
| matthias and abi's meet at boojum. a rather clean run, though I must admit I'm somewhat familiar with the map. (a quick search of the training log shows at least 15 previous sessions here..and its a small map) ahr:174 | ||
| Running 8:00 [2] 0.8 mi (10:00 / mi) | |
| to start/cooldown | ||
Blue - Splits | ||
Saturday Sep 22 | ||
| Running 1:34:00 [3] 12.55 mi (7:29 / mi) | |
| long run on the river with misha, n.beacon<->harvard br. it was pretty hot and humid today, straining even at a slow pace the second half (hr 167+)
ahr:162 | ||
Friday Sep 21 | ||
| Running 29:21 [3] 4.35 mi (6:45 / mi) | |
| ahr:154 | ||
Thursday Sep 20 | ||
| Running 10:00 [2] 1.33 mi (7:30 / mi) | |
| to/from mit gym | ||
| X-Training (elliptical) 55:00 [2] | |
| nobody on these things today. feeling like rubber legs afterwards. ahr:138 | ||
Wednesday Sep 19 | ||
| Running 50:00 [3] 7.5 mi (6:40 / mi) | |
| to/from pine hill plus introductory jogs around each terrain loop. not really sure about the distances here.
ahr:152, 165(coming home) | ||
| Running (terrain intervals) 13:06 [5] 2.0 mi (6:32 / mi) | |
| 4x terrain loop (E). also not really measured. trying to learn the loop and work down to an interval-effort pace. 3 min standing rest between.
3:29, 181,122 3:16, 184,123 3:12, 185,130 3:08, 185,122 | ||
Tuesday Sep 18 | ||
| Running 30:45 [3] 4.23 mi (7:16 / mi) | |
| to,from elliot br. ahr: 145,163 | ||
| Running 14:33 [4] 2.59 mi (5:36 / mi) | |
| elliot<->arsenal. meant to run a little bit slower (~15:15). ahr:172 | ||
Monday Sep 17 | ||
| Running 30:14 [3] 4.35 mi (6:56 / mi) | |
| on the river. feeling tired today after sleeping 12 hours last night. ahr:155 | ||
Sunday Sep 16 | ||
| Orienteering 1:00:10 [4] *** 7.5 km (8:01 / km) | |
| neoc local event at Estabrook, red course. 1pm still way to early to run this morning. some thick forest and sketchy mapping led to trail running and round-about routes. the trails weren't exactly right either though. a few pockets of really nice forest hiding in this map. picked it up to race effort at the end when it seemed my time would be close to william's (though we realized later he was on green) I've subtracted 2:08 of map-copy time.
ahr:170 | ||
red - Splits | ||
Saturday Sep 15 | ||
| Running 1:42:07 [2] 13.62 mi (7:30 / mi) | |
| a long run to/at pine hill with boris, misha, and mikkel of denmark. felt good despite not having done any long runs recently (well I guess last weekend sort of counts). a really nice day to run...
ahr:146 | ||
Friday Sep 14 | ||
| Running 31:53 [2] 4.35 mi (7:19 / mi) | |
| another easy day. I really like this cold weather but I will have to remember to be careful to get warm and loosened up before doing anything fast.
ahr:148 | ||
Thursday Sep 13 | ||
| Note | |
| I don't think I'm going to run today. | ||
Wednesday Sep 12 | ||
| Running (warmup/cooldown) 27:00 [3] 3.9 mi (6:55 / mi) | |
| Running (intervals) 11:57 [5] 2.25 mi (5:18 / mi) | |
| 3x1200m. dragging today, maybe due to dehydration. I was hoping this would feel easy since I'd like it to be an easy week.
3:58, 174, 115 3:59, 178, 115 4:00, 177, 112 | ||
| Running (recovery) 10:30 [2] 0.75 mi (14:00 / mi) | |
| 3x400m | ||
Tuesday Sep 11 | ||
| Running 48:28 [3] 6.75 mi (7:11 / mi) | |
| running on the river. 8x30s accellerations in the middle.
ahr: 152 | ||
Monday Sep 10 | ||
| Running 20:57 [2] 2.85 mi (7:20 / mi) | |
| woke up today feeling like I got hit by a party-bus (or ran into one). a short easy run to loosen up before stretching.
ahr:143 | ||
Sunday Sep 9 | ||
| Running (warmup/cooldown) 20:00 [2] 2.22 mi (9:00 / mi) | |
| did a lot of the warmup in the forest today. | ||
| Orienteering race (race) 1:12:37 [4] *** 8.2 km (8:51 / km) | |
| blue2 at pawtuckaway. better today, but still some wandering. 3rd for the day behind the Smith brothers. (mike at 66min) I checked how I ran here at last year's camping weekend: 11:40,10:14 /km on red.
ahr:172 | ||
Blue day 2 - Splits | ||
Saturday Sep 8 | ||
| Event: UNO Boulder Dash | ||
| Running (warmup/cooldown) 12:00 [2] 1.33 mi (9:00 / mi) | |
| it was hot, so not much required. knee problem from yesterday seems to have completely dissappeared. | ||
| Orienteering race (race) 1:24:15 [4] *** 8.9 km (9:28 / km) | |
| boulder dash day1 at pawtuckaway. not so good technically. caught biggins (on rec blue) at 11, and he beat me to both 12 and 13. the new map (1:10) is pretty easy to read, but the terrain is still hard as hell to run on a straight line in. hurting near the end; daddy-o claims he was gaining on me from behind on the road to 15. it could have been worse though, I was never really lost (and daddy-o didn't pass me on the road)
ahr:177 | ||
Blue day 1 - Splits | ||
Friday Sep 7 | ||
| Running 10:44 [2] 1.35 mi (7:56 / mi) | |
| must have messed up my right knee somehow yesterday since it was hurting (going down stairs) when I woke up this morning. I thought about not running at all today but I wanted to see if this was going to be a problem for tommorrow... it didn't bother me too much after a few minutes, and now (4 hrs later after a few rounds of icing) it actually feels a lot better, so I think it might be ok. [fingers crossed] | ||
Thursday Sep 6 | ||
| Running 30:34 [2] 4.25 mi (7:11 / mi) | |
| on the river. seemed like I got stopped at every intersection today. running with a blown-up pawtuckaway map...the terrain isn't so mean looking at 1:10000.
ahr:148 (rhr:46) | ||
| Strength 10:00 [2] | |
Wednesday Sep 5 | ||
| Rollerblading 30:00 [2] | |
| shoes: RB original wheels | ||
| Running (warmup/cooldown) 27:00 [3] 3.9 mi (6:55 / mi) | |
| to/from harvard, incl some 100m strides | ||
| Running (intervals) 11:56 [5] 2.25 mi (5:18 / mi) | |
| 3x1200m (4min jog)
(split, end-hr, recovery) 3:57, 176, 115 3:58, 179, 120 3:59, 176, 124 | ||
| Running (intervals) 2:01 [5] 0.5 mi (4:01 / mi) | |
| 4x200m (2min jog)
30, 166, 131 31, 172, 133 31, 171, 139 29, 173, 124 | ||
| Running (recovery jog) 20:00 [2] 1.25 mi (15:59 / mi) | |
Tuesday Sep 4 | ||
| Running 46:39 [3] 6.8 mi (6:51 / mi) | |
| the default run along the river. cooler and wetter (?) after a thunderstorm this afternoon.
ahr:157 | ||
Monday Sep 3 | ||
| Orienteering 50:00 [3] *** 5 km (10:00 / km) | |
| drew a course at boojum and ran it with william. got pretty messed up on the first one. forest still pretty thick in some places, but runnable. planning a terrain test loop in this area. ahr:158 | ||
Sunday Sep 2 | ||
| Running 18:38 [3] 2.8 mi (6:39 / mi) | |
| a short run on the river. ahr:146 | ||
| Strength 10:00 [2] | |
Saturday Sep 1 | ||
| Orienteering (sort of) 56:30 [3] *** 7.06 mi (7:59 / mi) | |
| running through franklin park and the nice part of the arboretum. unfortunately that part of the arboretum map is almost useless at the moment. lacking energy today.
ahr:149 | ||